How to Boost Your Metabolism Naturally: Complete Guide + Helpful Supplements

Metabolism is often blamed for everything: unexplained weight gain, persistent fatigue, difficulty getting back in shape... Good news: there are real strategies to help it function better.
In this article, we explain how to boost your metabolism naturally , even without intensive exercise. You'll find proven advice, simple habits to adopt, dietary ideas, and a natural Délicure supplement to support your energy.

1. Metabolism: what exactly are we talking about?

Metabolism is the set of reactions that transform what we eat into energy.
We distinguish:

• Basal metabolism : this is the energy expenditure at rest, representing 60 to 75% of total expenditure.

• Active metabolism : energy burned by physical activity and digestion.

Key factors : age, gender, muscle mass, thyroid hormones, sleep quality, stress, diet.
With age or after restrictive diets, metabolism can slow down, but it is possible to act on several levers.

2. Can you really boost your metabolism without exercise?

Good news: yes . Physical activity helps, but it's not the only lever.
According to nutrition experts, moving more every day (taking the stairs, walking after meals, stretching regularly) already increases calorie expenditure.
Maintaining good hydration, eating at regular times and avoiding long periods of sitting also play a role.
💡 Quick tip : Set an alarm to get up and walk for 2 minutes every hour.

3. Foods that naturally boost metabolism

Food works in two ways: through the thermic effect (energy needed for digestion) and through the provision of key nutrients.

a. Proteins, champions of the thermal effect

Protein-rich foods (fish, eggs, legumes, lean meat) increase calorie expenditure by 15 to 30% during digestion, compared to 5-10% for carbohydrates.
👉 Include a quality source of protein with every meal.

b. Spices and stimulant drinks

• Chili pepper, ginger, cinnamon : mild thermogenic effects, perfect for spicing up dishes.

• Green tea and coffee : Caffeine and catechins promote fat oxidation. Choose a high-quality filter coffee or green tea during the day.

c. Fiber and good fats

Vegetables, fruits, legumes, and whole grains nourish the gut microbiota. A balanced flora regulates nutrient absorption and contributes to metabolism.
Omega-3s (oily fish, nuts, vegetable oils) support cell membranes and hormonal balance.

4. The role of sleep, stress and hormones

Restful sleep = efficient metabolism

Sleeping less than 6 hours a night increases the secretion of ghrelin (hunger hormone) and decreases leptin (satiety).
Aim for 7 to 9 hours of sleep, in a dark, cool room without screens.

Stress slows energy expenditure

Chronic stress elevates cortisol, a hormone that slows fat burning.
Solutions: meditation 10 minutes/day, cardiac coherence (5 minutes morning and evening), regular breaks.

5. Hydration and little tips that make the difference

Drinking 1.5 to 2 liters of water per day supports all metabolic reactions: nutrient transport, temperature regulation, and waste elimination. Even mild dehydration can slow down metabolism.

💧 Fresh water and infusions
Slightly chilled water or iced herbal teas force the body to expend some energy to warm up. Unsweetened herbal teas (mint, verbena) also count toward fluid intake.

🥗 Useful micro-habits

• Splitting your meals into 3 main meals + 1 or 2 balanced snacks avoids big insulin spikes.

• Move often: get up every hour, take the stairs, walk while talking on the phone.

🚫 To avoid
Sugary or energy drinks cause blood sugar spikes followed by drops that slow down fat burning.

6. Natural supplements to support metabolism

A balanced lifestyle remains the foundation. But certain supplements can provide a natural boost , particularly in cases of fatigue or stress.

Magnesium Bisglycinate Delicure

• Why him? Magnesium is involved in more than 300 enzymatic reactions, including energy production (ATP) and muscle contraction.

• Bisglycinate form : high absorption, gentle on the stomach.

• Key benefits : reduced fatigue, support for the nervous system, better recovery after exercise.
  

💡 Practical idea: a magnesium bisglycinate capsule in the evening promotes relaxation and quality sleep, two pillars of an efficient metabolism.

Other interesting nutrients:

• B vitamins (cellular energy)

• Iron (in case of deficiency)

• Zinc and selenium (hormonal balance)

7. Example of a 7-day action plan

Day	Key habit	Bonus tip
1	High protein breakfast	Omelette + wholemeal bread
2	10,000 steps + 3 minutes of stretching every hour	Use a pedometer
3	Drink 2 L of water	Add lemon for taste
4	15 minutes of HIIT or core strengthening	Homemade, no equipment required
5	Light dinner before 8 p.m.	Promotes deep sleep
6	10 minutes of meditation	Lower cortisol
7	“Digital Break” Day	Limits stress and improves sleep

Repeat this cycle every week, adjusting according to your schedule.

8. Common Mistakes That Slow Down Metabolism

Certain practices, although common, can slow down your energy expenditure.

• Overly restrictive diets : below approximately 1,200 kcal/day, the body goes into “energy saving” mode, which slows down weight loss.

• Excess fast sugars : they cause insulin increases which promote fat storage.

• Abusive stimulant supplements : rich in caffeine, they tire the adrenals and disrupt sleep.

• Lack of recovery : Training without rest or short nights elevates cortisol, a hormone that slows fat burning.

Adopting a balanced diet, sleeping well and favoring gentle, scientifically validated supplements (such as magnesium bisglycinate) helps maintain an active and sustainable metabolism.

Conclusion: a toned metabolism every day

Boosting your metabolism is neither complicated nor reserved for athletes.
By combining targeted nutrition , regular activity, quality sleep , stress management and, if necessary, suitable supplements such as Magnesium Bisglycinate, you provide your body with the ideal conditions to transform calories into energy.

Adopt these habits, track your progress, and you'll see your energy and vitality take hold.